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Joe C Thomas 05-09-2010 06:44 AM

Re: El Capitan's Crossfit Log
9 May 10

CFE WOD - 4 x 5 min intervals with 3 min rest periods

Did a total of 4.8 miles, I jogged 5 min for a warmup, and walked the 3 min rests.

Here's my distances and speeds per interval:

#1 0.77 miles 6:30 min/mile - Nice flat wooded trail
#2 0.62 miles 8:00 min/mile :shrug: - Lots of turns and pretty hilly
#3 0.70 miles 7:09 min/mile - A little downhill but still a lot of turns
#4 0.80 miles 6:15 min/mile - Flat straight and wide open!

I then jogged the rest of the way home. Good run, knee felt good but my toes are a little blisterish!

Joe C Thomas 05-09-2010 07:15 PM

Re: El Capitan's Crossfit Log
I also just got in 2 hours worth of volleyball! I love games!

Joe C Thomas 05-10-2010 06:22 PM

Re: El Capitan's Crossfit Log
10 May 10

1st CFT

Back Squat - 5 x 185, 3 x 225, 2 x 275, 1 x 295
Shoulder Press - 5 x 135, 3 x 155, 1 x 175
Deadlift - 5 x 225, 3 x 275, 1 x 315

I almost hit all my goals. 5 more lbs on my squat and I'll have finally hit my 1.5x BW!!!

Cody Reis 05-10-2010 07:49 PM

Re: El Capitan's Crossfit Log
Nice dude, you destroyed your numbers from your first post in the log. Way to go, it's gotta feel good to improve that much.

I'm jealous of your running...I hate running and I'm terrible at it :shrug:

Joe C Thomas 05-11-2010 04:46 AM

Re: El Capitan's Crossfit Log

Originally Posted by Cody Reis (Post 782135)
Nice dude, you destroyed your numbers from your first post in the log. Way to go, it's gotta feel good to improve that much.

I guess that just goes to show I didn't really have any idea where I was. But it does feel good to surprise myself.

As far as running goes, that is something I've always hated too! I've never been a very good runner but I learned a lot about running my first year in the Army and if you just lie to yourself repeatedly, you learn to enjoy it. Just say things like "I can't wait to go on this run!" Or "I'm gonna kick @$$ on the road today." After consistent lying it won't be so bad.

Mike Rawlinson 05-11-2010 10:12 AM

Re: El Capitan's Crossfit Log
Great numbers on your CFT Joe. You've definitely got me on that one - can't compete with that 175 press. How's the muscle up coming along?

Joe C Thomas 05-11-2010 11:11 AM

Re: El Capitan's Crossfit Log
Pretty stagnant actually! I can't seem to make that transition. I think I'm going to try some of the progressions from the Journal that take me through the full range of motion. I know I can do it, it's just a matter of getting it done!

Joe C Thomas 05-11-2010 07:31 PM

Re: El Capitan's Crossfit Log
11 May 10

I did "Jerry" today. My first Hero WOD. All I can say is that row kicked my square in the gut. Here's what it looked like:

1 mile Run - 7:03
2 k Row - 9:20
1 mile Run - 8:00

Total time - 25:21 (there was some lag time between events as I was moving between machines)

I was smoked by the end! I could definitely feel my tight back from the CFT and I definitely felt that CFE WOD I did on Sunday. I need to get my mind right! I'm pretty bummed I lost a minute on that second mile, and my freakin row SUCKED! Gotta start somewhere!

Oh, and I shot basketball this morning for about 30 min. Only two of us showed up to play this morning so needless to say we didn't actually play a game.

Joe C Thomas 05-13-2010 07:41 PM

Re: El Capitan's Crossfit Log
12 May 10

REST DAY!!! Much needed.

13 May 10

I was a little undecided about what I wanted to do today, so this is what I decided on.

AM: 1 hour of 3 on 3 basketball. Played pretty hard.

PM: Overhead Press, 5 x 3, 95, 135, 155, 175, 175 (PR)
I did the first 3 sets on the seated millitary press, then the last two standing. Let's just say they were infinitely harder standing! I did PR for 175 x 3 reps, so Kudos to me!

Power Cleans, 3 x 3, 135
Mainly just working on form and transitions

1 min max situps - 56, I am working on these for my Air Force PT test.

150 Wall Balls - 12 lbs ball (Couldn't find a 20 lbs ball)
I'm ok with that, I've got plenty of room to improve. I noticed I need probably more work on my air squats than the strength to throw the ball. I'll try and find a 20 lbs ball for next time. Oh, and that's a PR too, I've never done this WOD before!

Joe C Thomas 05-15-2010 06:08 AM

Re: El Capitan's Crossfit Log
14 May 10

I attempted "Eva".... Unsucessfully!:yikes:

Here's what I got through:

3 rds of
800m run on treadmill
30 x 50 dumbbell swings
30 pullups


HOLY CRAP! I can't imagine using 72 lbs, and doing 5 rounds. My shoulders were killing me after the pullups. I was starting to feel a clicking and tingling so I decided to call it a day. I'll get you one day Eva, SOON!

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